CrossFit Sudbury – Squat Program Day 2 – 06102015

CrossFit SudburyWOD
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October 5, 2015

Hey Folks!

Great workout today – Those push ups got difficult quickly!  I don’t think Murph prepared me overly well for todays push ups haha.  Keep up the great work, we’re already a good ways into October and I’m afraid the days and weeks seem to be going by faster and faster!  Make sure you’re having a blast and really meaning it when you dole out those high fives ;)   They don’t count unless they sting a little!

Head over to www.cf24.squarespace.com and get signed up for the CF24 event coming up on the 24th!  There are already a few awesome teams signed up and I’m excited to see even more!  I’m thinking somewhere around 10 teams might be our cap – though it’s all for charity, so if there is enough demand we’ll open it up to more.  There are some swears in the video – but it’s funny.

[av_video src=’https://www.youtube.com/watch?v=LABGimhsEys’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-2ih5l7′]

WARM UP

Snatch Warm Up
10 Dislocates + 10 weighted dislocates
10 Overhead squats
1-2 Minute Squat therapy
10 Tuck Jumps

HEALTH

Health – Deadlift – 1×5
Warm up to a single heavy set of 5 reps.

*Add 5 pounds to last sessions deadlifts.

Max Pull Ups – 3 Sets
3 sets of of max pull ups.

*Do them all strict, please, aim for 5-10 reps each set (i.e. don’t use two purple bands and get 45 reps each time haha)

LONGEVITY

Snatch
Perform a Snatch. From the Ground. It is assumed you will perform a full snatch, though speak with your coach, as the full version may not be appropriate or even the most beneficial, depending on your goals and current mobility, etc.
5 X 2 : 70-75%
E2MOM-10 – 2 Snatches at 70-75%

METCON

Row/WallBall/Pullup AMRAP
AMRAP 12:
250m Row
15 Wallballs (20/14)
5 Strict Pull Ups

COOL DOWN

Squat GPP Cool Down
Foam Roll – Calves, Quads, Adductors, T-Spine
Stretch – Pecs, calves, Quads
See you in the gym!
The CrossFit Sudbury Team
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